WHY?

Energy comes from carbohydrates in our food. Carbohydrates are converted into glycogen which is stored in our muscles. Glycogen acts as muscle fuel. When it is used up we feel tired, our muscles ache and we cannot play as well.
There are two main types of carbohydrates, long acting and fast, short acting.

Long acting carbohydrates are the type that end up as energy stores in our muscles. These are the carbohydrates we need to eat every day to keep our energy stores up, particularly in the days leading up to a game.

Fast, short acting carbohydrates are ready to be used as energy quickly but only stay in our bodies for a short time. They are used to give ourselves a quick energy boost.
 
 
Long Acting Carbohydrates
 
Breakfast Cereals
Bread
Rice
Pasta
Potatoes
  
Fast, Short Acting Carbohydrates

Confectionary
Snack Bars
Muesli Bars
Bananas
Raisins
"Sports" Drinks e.g. Lucozade
 
Every Day

Make sure you eat three good meals a day containing long acting carbohydrates. It’s amazing how many people skip meals, particularly breakfast, which just means energy stores get run down.

Cereal and toast make a good breakfast. Rice, pasta or potatoes with things like fish, chicken or lean meat make a good main meal. Sandwiches are another good source of long acting carbohydrate.

Match Day

Ensure that you have a good breakfast 3-4 hours before the game.

An hour before the match it is a good idea to boost your energy stores with a fast, short acting carbohydrate snack. This will make sure we have enough energy for the match. Choose something from the list in Box 1.

Fluids

Don’t forget we need fluids. Make sure you drink plenty before, during and after a match. An energy drink a half an hour to an hour before the game will help.

Soon after the match you will need to replace your energy stores with long acting carbohydrates again.

This advice is intended to give a general guide on eating as a footballer. It cannot take into account the specific dietary needs of certain medical conditions. In these cases separate dietary advice may need to be followed.  

ALWAYS CONSULT YOUR GP FIRST!